Here is our one-stop Ketogenic Diet Food List. When you select which foods you are going to eat, aim for whole, unprocessed foods. The Ketogenic or Low-Carb diet is essentially a very healthy diet where you focus on lots of good quality fats, low carbohydrate foods and a moderate amount of protein.
When the body starts to burn fat instead of carbohydrate for energy, your body goes into a metabolic state known as nutritional ketosis and you become a fat burning machine.
If you want to get into nutritional ketosis, you need to limit your net carbs to 20-50g per day.
Net carbs (g) = Total Carbs (g) minus Fiber (g)
You may not want to restrict your carbs enough to enter ketosis. If this is the case, you should still use this list as your guide and simply eat more carbohydrates (ideally in the form of vegetables).
If weight loss is your goal, you will need to experiment with the exact amount of carbs that you can eat and still lose weight effortlessly.
To keep your carb intake between 20-50g per day, you can only eat foods that contain close to 0g carbs.
The foods that have very low carbs are meat, fats, vegetables (non starchy), some dairy, nuts and seeds. Certain fruit can be eaten occasionally.
It is actually a very healthy, wholesome, unprocessed food diet despite the reputation that keto has of being laden with bacon, sausages and cheese.
While those foods can be eaten, you will also be eating foods like avocado, nuts, salmon, eggs and olive oil and green vegetables.
KETOGENIC DIET FOOD LIST
Eggs – ideally pastured or organic
Meat – beef, lamb, chicken, pork, turkey, goat, offal
Try to find grass-fed sources where possible.
Fish & seafood – all fish especially fatty fish such as salmon, tuna, cod and sardines. Also shellfish such as shrimp, lobster, crab etc
All green vegetables and leafy greens such as kale, spinach, bok choy, collards, cabbage, summer squash, lettuce, brussel sprouts, asparagus, broccoli, cucumber and zucchini. Also cauliflower, tomatoes and avocado
Olive oil, coconut oil, avocado oil, macadamia oil, MCT oil or powder, ghee, duck fat, lard
Coffee – black or with cream/butter/coconut oil (butter coffee or bulletproof coffee)
Tea – black, green, herbal
EAT IN MODERATION
Butter, cream and sour cream (full fat only).
Cheese – cheddar, mozzarella, goat’s cheese, blue cheese, cottage cheese, cream cheese
Yogurt – plain full fat only, chose yogurt with less than 7g carbs per serving
Unsweetened almond milk
Nuts & Seeds:
All nuts and seeds but eat in moderation – macadamia nuts, almonds, walnuts, brazil nuts, hazelnuts, pecans, chia seeds, sesame seeds, sunflowers seeds etc
Berries are low in carbs – strawberries, blueberries, raspberries, blackberries
Herbs & spices, salt and pepper, pesto, lemon or lime juice
Occasionally if very high percentage cocoa (70-85% min)
Note – it is useful to find a good carbohydrate counter to look up the carbohydrate values of foods that you are unsure of. These can be found online for free.
What NOT To Eat And Drink On The Ketogenic Diet
Wheat – bread, cakes, rice, pasta, cereal
Sugar – cookies, ice-cream, soda, fruit juice, candy etc
Milk – very small amounts of full fat can be used but be aware that 100ml (3oz) of milk contains 5g of carbs. One large coffee with milk could kick you out of ketosis.
Beans and legumes
Starchy vegetables – potatoes, sweet potatoes, squash
Condiments – avoid these as they usually contain high levels of sugar eg. ketchup and mayonnaise. Make your own mayonnaise if you can’t live without it.
Fruit – avoid fruit with the exception of berries in small quantities
Alcohol – avoid while losing weight
Low fat food and drinks
Use this Ketogenic Diet food list and get familiar with what you can eat. You will probably find lots of foods that you already eat.
Start by reducing carbs gradually over a few weeks and increase healthy fats. After a few weeks, you can start to adjust the amount of calories from carbs, fats and protein in your diet to the Ketogenic Diet Macros:
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"I feel happier, more energized. And my jeans finally fit again" Beth